safe dance practice

Question 1

why is it important to warm up

Answer 1

• Improves performance
• Helps risk of injury
• Helps dancer prepare mentally and physically

Question 2

light cardio

Answer 2

Exercises that raise the heart rate which enhances blood circulations

• Running
• Jumps
• Burpees

Question 3

joint mobilisation

Answer 3

Gently moving the joints (usually through rotation) to activate the muscles surrounding the joint

• Hip rotations

Question 4

static stretches

Answer 4

Stretches held in stillness for at least 15 to 20 seconds stretches generally focus on lengthening on muscle through a held position

• Arm stretches
• Calf stretch

Question 5

dynamic stretches

Answer 5

Deep stretches that involve slow controlled movement throughout the full range of motion serving to enhance a dancers flexibility

• Deep second plies
• Downward plank

Question 6

why is it important to cool down

Answer 6

• Blood pools within the muscles
• Dancing increases adrenaline and endorphins
• Increase in waste products (lactic acid) that can cause stiffness and muscle spasms

Question 7

breathing techniques

Answer 7

Varying your breathing while cooling down helps deliver oxygen to your muscles release tension and promote relaxation

• Stomach breaths